Hybrid Strength Training....

[BrotherIron]

In what scenario in life would you not have the ability to work out your thinking in writing? In other words, what’s the point of forbidding scrap paper?

Jumping through unnecessary hoops irks the **** out of me. Maybe there’s a good reason?

I live in a country full of BS “musts” that serve zero purpose. Here’s one of the glaring ones:

All resumes have to be hand written. You’re expected to apply to 30-40 companies out of college. Pointless bullshit that has no bearing on what type of employee you’ll turn out to be.

In what scenario in the future will you need to work out complex problems in a short time without writing? Are you expected to join NASA and become an astronaut? Then that’d be a great skill.

But you’re just going to
be cooking blue meth in an RV,
so who cares?

LOL... moonshine, not meth. Although, at this point I can do both now.

There is no good reason for doing this to everyone but it's just the way Chem classes in the US are done. ACS (American Chemical Society) prepare and give the finals for all Chem classes in the US.

For the first ACS exam I took, I actually wrote on the desk I was sitting at. We were allowed 1 sheet of paper for Principles 1 Chem Class which is literally ALL math. We were also allowed only a non graphing calculator and it was a timed exam. The proctor didn't find it funny by my professor who was also present thought it was brilliant b/c it doesn't say anywhere you can't do that.

 

[BrotherIron]

Everyone has a chink in their armor… Something they know they should do differently but more times than not they don't. It could be food, it could be sleep, it could be electrolytes in their water, it could be training principles, it could be recovery methods, or it could be a combination of the aforementioned.

Mine has always been food. I hate to eat, hate to cook, and absolutely hate to clean after. I make sure I eat 5-7x a day but let's be honest I should eat more. I've been working on eating more but in doing so, more of my meals wouldn't be considered "clean". Now, they're not junk food but their not bber clean either. I've notice the additional Kcal have aided in my recovery as well as growth. I'm back up to 255'ish and no long sitting around 245.

Why am I posting this? Because sometimes writing it down brings it to our attention better so that we can do better.

 

[BrotherIron]

Getting shit done... School is over now for 4 weeks which is a relief. I've decided to take my Yoke (135lbs steel yoke) to my work and I'll use on the outside turf. Not sure how the owners will feel about it but no one uses the turf so honestly... I don't care, I'm taking it there and we'll see.

Elbow is feeling better. I was able to push my OHP a lil bit more. I supersetted OHP w/ Hammer Curls w/ 25lbs DB (tempo lift).

For the speed squats, it's 285 bar weight + 120 chain weight = 405lbs total weight. Roughly where it should be 55% bar + 15%chain w/ 35sec rest in betw sets.

WAVE6 WEEK3 DAY1
SQUAT/ OHP
B. Squat Speed +120lbs chain~ 145+Cx2, 195+Cx2, 235+Cx2, 285+Cx2, +Cx2, +Cx2, +Cx2, +Cx2, +Cx2, +Cx2, +Cx2, +Cx2, +Cx2
Machine OHP +red mini~ 25+Bx5, 50+Bx5, 75+Bx5, 90+Bx5, 100+Bx5, 110+Bx5, 120+Bx5
StepUps w/ SSB~ 135x5, 155x5, 175x5
GHR~ BWx8, mini x8, BWx8

 

[Jin]

“Go tell BrotherIron he can’t do that strong man shit here at work”

..........

”Nope. You tell him.”

 

[BrotherIron]

“Go tell BrotherIron he can’t do that strong man shit here at work”

..........

”Nope. You tell him.”

LOL...


This made my day.

 

[BrotherIron]

I'm thinking I may put single leg RDL w/ KB into my dynamic warm up routine. So for legs it'll look like this:

Hip Circle Monster Walks (60ft down and 60ft back)
Hip Circle Lateral Walk (" ")
Single Leg RDL w/ KB
Glute Bridge w/ KB
Plank w/ Plate

Sounds like a lot I bet you're telling yourself as you read this but remember you need to prime your body for heavy training sessions. You just don't grab a bar and grip & rip. You may do this but it's not optimal. Also as we age, we need to be smarter in our training.

 

[BrotherIron]

Wife challenged me to make a grow or die program and I never back down from a challenge... so here it is:

MON	BACK SQUAT
	Standing GM, Suspended GM
	Step Up w/ SSB, Sissy Squat w/ Band
	GHR w/ band, Walking Lunges
WED	BENCH PRESS
	Machine OHP+band, Seated DB Press
	CGBP. Pin Press +chain
	Lateral Raise, Front Rasie
	JM Press, Rolling Tri Ext/ Incline Curl, DB Curl
FRI	CONV. DEADLIFT
	Box Squat w/ band, Oly Front Squat
	Sumo, RDL w/ bands OR chains
	Pendlay Row, DB Row w/ Band
	Reverse Hyper w/ chain *** using plyo box
SAT	OHP ***Z-Press
	Floor Press, Incline Bench
	Standing OH Pin Press, Push Press
	Hanging Lateral Raise, Front Raise
	Rear Delt, Face Pull
	Hammer Curl

Looks like this is what I'll be doing soon. This is just a skeleton. I'll work out the kinks this week and in 2 weeks.... it begins.

 

[BrotherIron]

I should mention this skeleton shows 2 training blocks A & B which is why you see 2 variations of lifts in it. Each block is 5 weeks.

 

[BrotherIron]

Conditioning Day:

Lateral Walk w/ Speed Sled~ 45lbs x140ft, 90lbs x140ft, 135lbs x140ft (3 sets)
Sled Pulls w/ harness around waist~ 135lbs x140ft (2 sets), 160lbs x140ft (2 sets), 135lbs x 280lbs x280ft.

 

[BrotherIron]

Deads clicked today... was supposed to pull 485 for a triple but instead pulled 485 for an easy set of 5. Finally, things are feeling good.

WAVE6 WEEK3 DAY2
DEADLIFT/ BENCH
Conv. Deadlift~ 135x3, 225x3, 335x3, 385x3, 435x3, 485x5
Sumo Speed Deadlifts +mini band +40lbs chain~ 135+B+Cx3, 225+C+Bx3, 275+B+Cx3, x3, x3, x3, x3, x3
Floor Press Speed w/ Football Bar +70lbs chain~ 95+Cx3, 135+Cx3, x3, x3, x3, x3, x3, x3
Biceps Curl/ Tate Press (Cable)~ 35x8/ 40x8 (2 sets), 40x8/ 30x12, 30x10

 

[Jin]

Pretty good day!!! Way to go.

 

[BrotherIron]

Pretty good day!!! Way to go.

Thanks. Next week is heavy squats and I'll probably go heavy again in sumo pulls. Didn't end the year exactly where I wanted but I'm happy with squats. Deads still need work but this set of 5 lets me know I'm almost where I wanted to be.

 

[BrotherIron]

Now I'm on the lookout for a mono near me. I don't want to drive an hour each way to use one so I gotta put out some feelers and see if someone has one closer to me.

I think next Tues, I'll go back to my old stomping ground and use their mono. That'll be fun. I'll be sure to eat A LOT and take my pre workout to give it my best.

Things are finally clicking for me and I'm excited to push my training. I could have pulled 485 for more than 5 reps.

I want to be back to 585 on pulls by next year's end and be back in the 6's for squats (with sleeves and not wraps).

 

[BrotherIron]

 

[BrotherIron]

 

[BrotherIron]

I opted to skip front squats to save it for back squats this Tues. Solid day of OH pressing. Hammer Tempo curls have made all the difference in my elbow tendonitis. Still flossing each week but the hammer curls have helped me greatly.

WAVE6 WEEK3 DAY3
OHP/ SQUAT
Z-Press~ 95x5, 115x5, 135x7, 150x7, 165x7
Standing OH Pin Press~ 95x3, 115x3, 135x3, 150x3, 165x3, 180x3
Rear Del/ Face Pull~ 16x10/ 60x15, 16x10/ 60x15

I'm excited to start my new layout in 2 weeks.

 

[BrotherIron]

Happy with today. I didn't squat in a mono so I decided to go for a small PR (not lifetime but PR for the year). Went in and just squatted and after headed to work.

WAVE6 WEEK4 DAY1
SQUAT
B. Squat~ 145x3, 235x3, 275x1, 345x1, 415x1, 465x1, 515x1, 555x1

If had not squatted in the cage where the j-hooks are ridiculously deep and the change in height is vast, I would have potentially taken 1 more single. But I decided to call it with what was an easy single. I'm happy with that knowing I'll be back in the 6's next year.

 

[CohibaRobusto]

That's amazing man! Good job.

 

[BrotherIron]

That's amazing man! Good job.

Thanks. I have heavy sumo pulls this Sat. Excited for that. Next week is a recovery week and then after... I start my 4 day split.

 

[BrotherIron]

Got sick this weekend. Feeling better so I think it was from the extreme temp change. It dropped +30 in one day.

Ordered some slingshot neoprene briefs (got size Large) knowing it's going to be a very tight fit. got them for $65 new. They normally cost $80. Not yet ready to wear actual briefs.